Adampski

I want whats best and will garantuee me results, I know my bodys ready because i've noticed changes and i am getting benefits from what ive been doing lately, but im stuck on my cardio..

Atm i do;
20 run (5min run, 5min walk, 10min run)
20 bike (10min diffuclt, 5 min moderate, 5min easy/cool down)

weights;
warm up arms with light weight machinary work
ab machinary work, and lower back
then couple of situps
overhead press for my shoulders, moderate weight lift not too heavy
then i do benchpress on the dumbells for my chest, with 15/16kg
then my biceps, with seated (back straight, upright bench) bicep curls

and a good 15 minutes streching off

i used to do leg exercises, for my quads&hamstrings but i thought no let them throw on their own, i dont really want beefy legs so i left it to the cardio to exercise them


Do you think i should just do a 30 minute run? or keep what im doing?
or can anyone suggest anything?

Please be serious, i would like help on my workouts,
Thank you

Robsta

Use the search facility to look up workouts mate. Or in any magazine.How often do you do this per week? How good is your diet mate?
That workout is not very good imo.
"couple of sit ups"
A couple of sit ups may as well be none. 30kg benchpress is to be honest pretty poor.
post up how often you train/what you eat up and we'll see what we come up with.

__________________


Robsta

Ollie B

yeah do what rob has said and we can tailor a diet and routine for you mate

__________________
OLLIE B